Last week we looked at fasting and the weight loss benefits
that come from it. this week I would like to conclude by talking about the
different types of fasting methods you can adopt, as we all lead different
lifestyles, there is no one fasting method to fit everybody’s needs. Today I
will be writing about 3 different types of fasting methods that you can adapt
to your lifestyle, right off I need to say that they all work and fat burning
while preserving muscle mass is guaranteed with every one of them. I will also
be giving you my personal pick of the bunch and will give you the pros and cons
of every fasting method so that you can make an informed choice today.
So what are you waiting for?
1. WHOLE DAY FASTING:
The first intermittent fasting method I
want to talk about is whole day fasting, as the name already indicates, you
fast for the whole day i.e 24 hours between your last meal and the next. Meaning
if you eat by 7pm Monday, no more food till 7pm Tuesday, for the best results,
engage in a 24hour fast for two nonconsecutive days a week, for example: Monday
evening to Tuesday evening and Thursday to Friday evening. During your fast,
you will drink only water in the 24 hour period, for your non fasting days just
eat your regular meals.
PROS:
There is evidence that longer fasts of
24hrs or so are the most beneficial for boosting your metabolic rate and fat
burn. Since your fast days aren’t locked into a rigid schedule, you also have
more control over pairing your heavy workout days with your days of regular
eating.
CONS:
Whole day fasting is notoriously difficult
to stick with; you will feel very weak and irritable going a full 24 hrs.
without food.
WHO
IT’S FOR (OR NOT!):
If you like to eat and don’t want a strict
diet 7 days a week, then this fasting method is for you as you only have to
discipline yourself for 2 days a week. However, if you love a more predictably
schedule, this might not be for you.
2. ALTERNATE
DAY FASTING:
This method of fasting as the name
indicates, involves fasting on alternate days of the week. For the first 24 hrs
you consume only water and 500 calories of food (200 calories being protein)
either in one meal or spread over the day. For the second 24 hrs you can eat
your regular meals, repeat this cycle every two days.
PROS:
Every other day, you can eat whatever you
want and still lose weight!
CONS:
This fasting method will affect your
ability to exercise or lift heavy regularly due to the frequent fast days and
energy fluctuations.
WHO
IT’S FOR (OR NOT!):
If you like routine, but want the freedom
to indulge regularly, one day on, one day off might be the thing for you.
Conversely if you don’t like the routine then you might want to skip this.
3.
TIME
RESTRICTED FEEDING:
This is a daily fasting system and the one
I find easiest to engage in personally. It’s pretty easy to execute; you fast
for 16 t0 20 hours a day and eat only in a 4 to 8 hour window. Personally I
prefer a 20 hour fast with a 4 hour feeding window. For example you eat your
last meal on Monday evening 8pm and fast till Tuesday afternoon 4pm, and then
you can eat again between 4 and 8pm Tuesday.
PROS:
Since you are eating at roughly the same
time every day, adherence is easier. Also you will still lose weight without
counting calories, lastly because of the small eating window; you will
naturally cut down your calories without being conscious of it.
CONS:
The 4 to 8 hour eating window can be very
restrictive for some.
WHO
IT’S FOR (OR NOT!):
If you like structure, predictability or
routine, you will love this. However if you love to graze over a long period of
time, forcing all your eating into a short time frame might be too much for
you.
There you have it folks, the 3 intermittent
fasting methods you can choose from, which ever suits your preferences or
lifestyle, go for it! Remember that they all work and all you need is to start
today.
Thanks, and do have a wonderful weekend!
No comments:
Post a Comment